Dietitians Order at Subway

Posted by jesuslewis on August 7th, 2017

Eating while on the road or in a rush can put a real damper on even the best-laid healthy-diet plans. So when you opt for a quick meal, it’s good to have a strategy worked out. Did you know that Subway has more restaurants in the United States than any other food chain? That makes it an easy go-to option for grabbing a quick bite, but how do you balance convenience with good nutrition? We asked several dietitians what they order when they go to Subway, and the general themes were very similar — chicken and turkey reign supreme, watch the sodium, and pile on those veggies!

Not in the mood for a sub? Not a problem! All of your favorite subs are available as salads, too — making them a more veggie-packed and lower-carb option. “I would pick the oven-roasted chicken salad from Subway. It has a tad more calories and fat than the turkey breast salad, but it comes with more protein — 19 g vs. 12 g — which will help satisfy my hunger for longer,” says Jennifer Stinson, RD, a consultant for Everyday Health and Anderson Nutrition who is based in Tewksbury, Massachusetts. “It also has much less sodium — 290 mg vs. 560 mg in the turkey breast salad — making it a better nutritional choice.”

Rachael Hartley, RD, CDE, nutrition coach at Avocado A Day Nutrition in Columbia, South Carolina, recommends adding spinach and guacamole to pump up the flavor — and the healthy fats. “Whenever I'm on a road trip, Subway is a convenient option for lunch or a snack. I love to get their oven-roasted chicken breast, piled high with lots of veggies. I always ask for spinach instead of lettuce, as it has more iron and potassium, as well as a scoop of guacamole for healthy and filling fats.”

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